Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by symptoms of inattention, hyperactivity, and impulsivity.
It’s much more than that though.
It’s a completely different experience in the body, not just the brain.
Research has shown that the brains of individuals with ADHD exhibit several structural, functional, and chemical differences compared to those without the disorder. The nervous system of a person with ADHD has several key differences compared to those without the disorder. These differences can affect various bodily sensations and experiences, as well as the fight-or-flight response.
A child with ADHD functions inside very differently. The way their brain processes information changes the way they experience and think while doing the very same things you do. These inner functions make a larger impact than you would expect.
Structural Differences
Brain Size and Volume: Studies have found that certain brain regions, particularly the prefrontal cortex, caudate nucleus, and cerebellum, tend to be smaller in individuals with ADHD. These areas are crucial for executive functions such as decision-making, attention, and impulse control.
Cortical Thickness: The development of the cerebral cortex, which is responsible for many higher-order brain functions, can be slower in people with ADHD. This can explain why children with ADHD need slightly more time to process complex information or multi-step instructions.
Gray Matter and White Matter: Variations in the density and distribution of gray matter and white matter has also been observed. These differences can affect how brain regions communicate with each other.
Functional Differences
Brain Activity: Functional MRI (fMRI) studies have shown that individuals with ADHD often have altered patterns of brain activity, especially in the default mode network (DMN) and the fronto-striatal circuitry. The DMN is associated with daydreaming and self-referential thoughts, while the fronto-striatal circuitry is involved in regulating attention and behavior.
Neurotransmitter Systems: Dopamine and norepinephrine, two key neurotransmitters involved in attention and executive function, are often dysregulated in ADHD. This dysregulation can lead to difficulties in maintaining focus, regulating emotions, and controlling impulses.
Nervous System Differences in ADHD
Neurotransmitter Dysregulation:
- Dopamine: Children with ADHD have lower levels of dopamine, a neurotransmitter associated with reward and motivation. This can affect focus, attention, and the ability to experience pleasure from everyday activities.
- Norepinephrine: This neurotransmitter, which plays a role in attention and arousal, is also often dysregulated in children with ADHD, leading to difficulties in maintaining alertness and responding to stress appropriately.
Autonomic Nervous System (ANS) Function:
The ANS, which regulates involuntary bodily functions such as heart rate, digestion, and respiratory rate, may function differently in individuals with ADHD. There can be an imbalance between the sympathetic nervous system (responsible for the fight-or-flight response) and the parasympathetic nervous system (responsible for rest and digestion).
Sensory Processing:
Children with ADHD often have atypical sensory processing. They may be hypersensitive or hyposensitive to sensory stimuli such as sounds, lights, touch, and even internal body sensations. This can lead to either overreaction to sensory input or a lack of responsiveness to it depending on the child.
Differences in Body Sensations and Experiences
Heightened Sensitivity:
Individuals with ADHD may experience heightened sensitivity to sensory input. This can look like feeling easily overwhelmed by loud noises, bright lights, or busy environments.
Proprioceptive and Interoceptive Awareness:
Proprioception (awareness of body position and movement) and interoception (awareness of internal body states) can be affected. This might manifest as clumsiness, difficulty in coordinating movements, or challenges in recognizing bodily signals such as hunger or the need to use the bathroom.
Restlessness and Hyperactivity:
A common experience for those with ADHD is a sense of internal restlessness. This can translate into physical hyperactivity or an internal feeling of being constantly “on the go.”
Fight-or-Flight Response in ADHD
Enhanced Stress Response:
Individuals with ADHD may experience an exaggerated fight-or-flight response. This means they might react more intensely to stressors or perceived threats. Their bodies can go into a heightened state of arousal more quickly and take longer to return to a baseline state.
Emotional Reactivity:
Emotional dysregulation is a common feature of ADHD. This can lead to more pronounced emotional responses during stressful situations. For example, an individual with ADHD might experience more intense fear, anger, or anxiety in response to a triggering event.
Difficulty with Regulation:
Due to differences in neurotransmitter function, people with ADHD may have trouble regulating their fight-or-flight response. This can make it harder to calm down after a stressful event and can lead to prolonged periods of anxiety or agitation.
Impulsive Reactions:
The impulsivity associated with ADHD can influence the fight-or-flight response, leading to quick, unplanned reactions to stress. This might mean acting without thinking through the consequences, which can escalate stressful situations.
Living with ADHD and Nervous System Differences
Daily Impact:
The differences in nervous system functioning can impact daily life in numerous ways. Challenges with sensory processing might make certain environments uncomfortable, while difficulties with stress regulation can affect interpersonal relationships and work performance.
Coping Strategies:
Individuals with ADHD often develop specific strategies to manage their sensory sensitivities and stress responses. These might include using noise-cancelling headphones, practicing mindfulness and relaxation techniques, or engaging in regular physical activity to help regulate their nervous system.
Therapeutic Interventions:
Treatments such as cognitive-behavioral therapy (CBT), occupational therapy, and sensory integration therapy can help individuals with ADHD manage their symptoms. Medications that regulate neurotransmitter levels can also play a crucial role in helping balance the nervous system.
Somatic or body-based coping skills can be highly effective for individuals with ADHD in managing their symptoms and regulating their nervous system. These techniques focus on using physical and sensory experiences to create a sense of calm, improve focus, and enhance emotional regulation. Here are several body-based coping skills that can help:
1. Physical Exercise
- Aerobic Activities: Activities such as running, cycling, swimming, or dancing can help release endorphins and regulate neurotransmitter levels, improving mood and attention.
- Strength Training: Weightlifting or body-weight exercises can provide a structured and repetitive form of physical activity that helps with focus and self-discipline.
- Yoga and Pilates: These practices combine physical movement with mindfulness and breath control, promoting relaxation, balance, and body awareness.
2. Breathing Techniques
- Deep Breathing: Slow, deep breathing can activate the parasympathetic nervous system, helping to calm the body and mind.
- Box Breathing: This involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. It helps in reducing stress and enhancing focus.
3. Mindfulness and Meditation
- Mindfulness Meditation: Practicing mindfulness helps individuals become more aware of their thoughts and feelings without judgment. It can improve attention and reduce impulsivity.
- Body Scan Meditation: This involves mentally scanning the body from head to toe, paying attention to physical sensations. It promotes relaxation and body awareness.
4. Sensory Activities
- Weighted Blankets: The deep pressure stimulation from weighted blankets can have a calming effect on the nervous system.
- Sensory Toys: Fidget spinners, stress balls, or tactile toys can help individuals with ADHD stay focused and reduce anxiety by providing a physical outlet for restlessness.
- Essential Oils: Aromatherapy using essential oils like lavender, chamomile, or peppermint can promote relaxation and focus.
5. Body-Based Therapies
- Occupational Therapy: Occupational therapists can provide sensory integration therapy, helping individuals with ADHD manage sensory processing issues through tailored activities.
- Massage Therapy: Regular massages can help reduce muscle tension, improve circulation, and promote overall relaxation.
- Somatic Experiencing: This therapeutic approach focuses on releasing trauma stored in the body and can help individuals with ADHD regulate their stress response.
6. Grounding Techniques
- Progressive Muscle Relaxation: This involves tensing and then slowly releasing different muscle groups in the body, promoting physical and mental relaxation.
- 5-4-3-2-1 Technique: Identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste can help ground individuals in the present moment and reduce anxiety.
7. Structured Routine
- Daily Schedule: Maintaining a consistent daily routine can help manage time more effectively and reduce the chaos that can exacerbate ADHD symptoms.
- Break Tasks into Smaller Steps: Breaking tasks into manageable chunks and using checklists can help maintain focus and reduce feelings of being overwhelmed.
8. Nutrition and Hydration
- Balanced Diet: Eating a diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, can help regulate energy levels and improve cognitive function.
- Stay Hydrated: Adequate hydration is essential for optimal brain function and can help maintain focus and reduce irritability.
9. Sleep Hygiene
- Consistent Sleep Schedule: Going to bed and waking up at the same time every day can help regulate the body’s internal clock and improve sleep quality.
- Relaxation Techniques Before Bed: Practices like reading, listening to calming music, or taking a warm bath can signal to the body that it’s time to wind down.
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Contact us to work with our therapist if you are interested in addressing your child’s specific needs with our approach. We offer Telehealth therapy at affordable prices and also have free services for those who qualify for our needs based sponsorships.